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Supporting Your Menstrual Cycle With Movement

Updated: May 3, 2023

Today I thought I'd talk about a little something different. One of the things that all of us ladies have in common is our menstrual cycle. Movement is really important during this time and we can use these strategies to decrease pain and inflammation and just sort of support our cycle as we start to feel it coming on. This would be during that pre-menstrual time or right at the beginning of our Menses.

A lot of times there's discomfort, cramping, muscle tightness, headaches, and just pain in general so movement can be really beneficial during that time. I thought I would show you a series of movements that are very yoga based to stimulate good blood flow, good lymph drainage, and getting our bodies moving and feeling better.

Modify your movement

To speak to that, I would say that not everyone's body is as equally flexible. It can depend on how active you are or how long you have been working in these positions. With that, it's always important to modify. I like to keep things like yoga blankets, yoga blocks, etc. nearby so that I can modify as much as I need to continue participating.

During this series, we are not moving to cause pain or discomfort. At any point that you start to feel discomfort, back off and modify as you see fit. We can modify any movement to meet your body’s needs. Join me on your mat and let's get started.

Let's get moving

Follow along with the images below to work through this menstrual cycle supporting series. With each position, practice diaphragmatic breathing by completing 5 good inhales and exhales before moving on. To find out more about diaphragmatic breathing and its benefits, check out my post here.

Bent Knee Snow Angel

a woman demonstrating bent-knee snow angel

Bent Knee Snow Angel + Rotation (each side)

a woman demonstrating lower trunk rotation

Single Knee To Chest (each side)

a woman demonstrating single knee to chest

Single Leg Happy Baby (each side)

a woman demonstrating modified happy baby pose

Full Happy Baby

a woman demonstrating happy baby pose

Low Lunge - Hip Flexor Stretch (each side)

a woman demonstrating a low lunge

Child's Pose

a woman demonstrating child's pose

Child's Pose + Torso Stretch (each side)

a woman demonstrating child's pose with side stretch

Downward Dog

a woman demonstrating downward dog pose

Standing Arms Overhead

a woman demonstrating arms overhead pose

Forward Fold

a woman demonstrating forward fold pose

Bound Angle

a woman demonstrating butterfly stretch

Pigeon Pose (each side)

a woman demonstrating figure-4 stretch

Modified Pigeon Pose (each side)

a woman demonstrating modified figure-4 stretch

Modified Butterfly Pose

a woman demonstrating supine butterfly pose

Supine Inward Reflection

a woman demonstrating supine inward reflection

All of these poses are good for relaxing an overactive pelvic floor during Menses, as well as just pelvic pain in general. Overall, there are not many people these poses would not benefit. Give them a try and you'll see just how therapeutic these movements can be.

If you'd like to follow along with the video I created for this series, check out the link here!

If you’re interested in learning more about this topic or have questions, feel free to reach out to us at 502-939-8564 or request a consultation here.

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